How To Exercise Chest
How to exercise the chest will not take numerous mechanical devices, but only three basic exercises. To accomplish your goal of bulking up or toning the chest, you should be doing push-ups, bench presses and chest flies.
For bench pressing select the desired weight you wish to bench press.
- Lay flat on the bench. Your feet, shoulder, head and butt should maintain contact with the bench and floor throughout the workout.
Starting Position: Grab hold of the bar and avoid flexing the wrist while lifting the bar. Tip: Have a spotter to assist you.
When lowering the barbell inhale slowly and maintain complete control of the weights. Let the bar touch the middle of your chest when the weights are descending. Tip: Don't arch your lower back.
- While lifting the barbell to the starting position exhale and maintain full elbow extension. This will be considered one rep.
Next, is the proper way to do a push-up.
Have your feet together and kneel down.
Starting Position: Place your hands on the floor shoulder width apart. Start positioning yourself forward, so that your shoulders are directly over your hands. Tip: Stiffen your torso.
Look directly to the floor, so that your head is aligned with the spine. Start making your descent in a slow and controlled manner. Tip: Don't sag your lower back. Keep your body firm.
- Start to ascend to the starting position while maintaining control of your body. This will be consider as one rep.
Now the effective chest exercise. The chest fly exercise is similar to a hugging motion.
Grab two dumbbells and lay on a flat bench.
Starting Position: Your feet, shoulder, head and butt should make contact with the floor and bench while working out. Have a firm grip of the dumbbells and place them shoulder width apart with elbows fully extended. Tip: To maintain the right position have a spotter.
- When slowly lowering the dumbbells, inhale and maintain control. Both of the dumbbells should simultaneously be leveled with your shoulders or chest. Tip: Keep your wrist in a neutral position.
- When slowly raising the dumbbells, exhale and maintain control towards the starting position. This is considered one rep.